Whether your goal is to gain muscle, lose weight or just eat healthy, learning calorie control, including the proper nutrients, is key. How many calories we need each day depends on our activity level, type of activity, height, weight and goals. You can easily figure out how many calories you’ll need each day by googling a “calorie calculator” or go to www.calculator.net.
Calorie counting can be complicated, overwhelming and inaccurate on both sides-calories in, and calories out. You can provide your body with the right amount and balance of food using a simple “hand measuring” method.
When I first had to figure out a nutrition plan for my goals, I was overwhelmed by all of the information I was given. Trying to combine the nutrients I needed in the right amounts each day took so much time. This task of planning out my six small meals (3 meals and 3 snacks) became a tedious chore that caused me anxiety. I knew I had to simplify a method that would work. I found a way to consistently eat quality food in appropriate amounts that was easy, portable and scaled to my body. All it required was the ability to count and my own hand!
Hand Measuring for Portion Control:
*Palm=Protein portions
*Fist= Veggie portions
*Cupped Hand=Carb portions
*Thumbnail=Fat portions
Based on an “active lifestyle”(exercising 5 days/week), men would need @2,300-3000 calories a day and women would need @1,500-2,100. Nutrition labels are based on a 2,000 calorie/day diet.
Adjust your portions to meet your needs and goals.
Eat less food=trying to lose weight, lightly active or not active
Start by removing cupped handfuls of carbs and/or thumbs of fats from daily diet. Men-2-4 portions of each and women 1-3.
Eat more food=trying to gain muscle, are very active
Start by adding cupped handfuls of carbs and/or thumbs of fat from daily diet. Men 2-4 potions of each and women 1-3.
Protein:
Protein is needed to build muscle, burn fat, improve recovery and boost performance. Ex: Fish, eggs, cottage cheese, Greek yogurt
Use same thickness and diameter of palm for @20-30 grams.
Men=6-8 palm sized portions each day spaced out with meals and snacks.
Women=4-6 palm sized portions each day spaced out with meals and snacks.
Veggies:
Veggies are essential to provide vitamins, minerals and a source of good carbohydrates. Use nonstarchy colorful vegetables like broccoli, spinach, tomatoes, carrots, peppers, etc. with the same thickness and diameter of your fist for one serving.
Men=6-8 fist sized portions or more
Women=4-6 fist sized portions or more
You are always encouraged to eat more veggies, but just adding one portion to a meal/snack is a good starting point.
Carbohydrate-dense foods(grains, starches or fruit):
These type of carbs will fuel your performance, maintain hormones and help you feel good.
A cupped hand will determine your serving size of @20-30 grams.
Men=6-8 cupped hand portions
Women=4-6 cupped hand portions
Fat:
Good fats support the immune system, help with brain health and hormones, and perform many other vital functions.
Fat dense foods like oil, butters, nut butters, seeds/nuts, etc. use the thickness and entire length of your thumb for @7-12 grams.
Men=6-8 thumb portions
Women=4-6 thumb portions
Stay flexible with this plan knowing it’s a starting point and not exact. You may need to adjust your nutrition plan based on hunger, fullness, activity level and type, goals and, most importantly results.
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